7 kinds of milk to stay healthy

Alternative milks are not only for those allergic to lactose, but are becoming the preferred beverage for those turning to healthier diets.

"We're seeing a lot more awareness to food allergies and intolerances," said Gilbert's Michelle Dudash, a registered dietitian, chef and blogger.

"When I was private chef, I worked with clients that said they felt better when they didn't consume cow's milk. People want to try new things."

One warning for consumers, however: Dairy alternatives have less protein, said registered dietitian Bailey Noble of the Cardon Children's Medical Center in Mesa.

A look at the alternatives:

Soy milk

Pros: Soy milk is cholesterol-free. Fortified versions offer protein, calcium and vitamins D and B-12. The creamy drink is offered in plain, chocolate and vanilla flavors. The plain version tends to be thinner and less flavored.

Cons: There are mixed reviews on diets high in soy, and some experts say excessive amounts, particularly of isolated soy products, could pose health risks. Soy milk is not recommended for children younger than 1 year.

How to use it: Drink by itself, or use to make smoothies, baked goods, soups or sauces.

Almond milk

Pros: Packed with vitamins A, D and E.

Con: It is low-protein compared with 8 grams in an 8-ounce glass of dairy milk. Not recommended for those allergic to tree nuts.

How to use it: Drink by itself or use in baked goods, such as cakes or bread.